Jul 12, 2025
Aarushi BhaduryStart in a plank, hands slightly wide, fingers forward. Lower your chest by bending elbows, keeping a straight body. Push back up strongly. This builds chest, shoulder, and triceps strength effectively at home.
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Use a sturdy chair, hands shoulder-width apart, fingers pointing to you. Slide off, legs extended. Lower your body bending elbows to 90 degrees, keeping your back close. Push back up using your triceps.
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Begin in a high plank position. Keep your hips stable and tap your right hand to your left shoulder. Return, then repeat with the opposite hand. This boosts shoulder, triceps, and core stability.
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Stand tall with arms extended out to your sides at shoulder height. Make small circles forward, then gradually enlarge them. Repeat the same motion backward. This warms up and engages your entire shoulder and arm area.
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Start in a plank. Push your hips up into an inverted V-shape (Downward Dog), pressing through your hands. Briefly hold, then smoothly return to your starting plank position. This strengthens shoulders, chest, and triceps dynamically.
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Hold a dumbbell in each hand, palms facing forward. Keep elbows tucked. Slowly curl the weights towards your shoulders, squeezing your biceps. Control the weight as you lower it back down.
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Hold one dumbbell with both hands, extending it overhead. Slowly bend your elbows, lowering the weight behind your head. Straighten your arms back up, focusing on squeezing your triceps muscles.
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Hold dumbbells with palms facing each other (neutral grip). Curl the weights straight up towards your shoulders. This variation works your biceps differently and also targets your forearms effectively.
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Hold dumbbells at your sides, palms facing inward. With a slight bend in your elbows, raise your arms out to the sides to shoulder height. Slowly lower the weights with control. This builds broader shoulders.
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Hinge forward at your hips, keeping a flat back. Hold dumbbells with elbows bent at 90 degrees, tucked into your sides. Extend your forearms straight back, squeezing your triceps, then slowly return.
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